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8 February 2010

February 8th, 2010

Monday

Cory working out with the new prowler, which has already been nick-named "The Beast."

WOD

Complete two rounds of the below exercises, working  1.5 minutes at each station followed by 30 seconds of transition time to the next station:

Prowler

DB full squat cleans (M: 40 lbs, W: 25 lbs)

Row

Pull-ups

KBS (M: 24 kgs, W: 16 kgs)

Box Jump (24 inches)

7 February 2010

February 7th, 2010

Sunday

Our gym under a full moon.

REST DAY

See you Monday!

6 February 2010

February 6th, 2010

Saturday

Brian and his father John working out together.

REST DAY

Do something fun with your family!

5 February 2010

February 5th, 2010

Friday

Maria in perfect overhead extension.

WOD

Complete the following for time:

21-18-15-12-9

Push Press (M: 75 lbs, W: 55 lbs)

Wall Ball (M: 20 lbs, W: 14 lbs)

4 February 2010

February 4th, 2010

Thursday

Greg doing push ups.

WOD (to do on your own)

3 rounds for time of:

30 push-ups

30 sit-ups

50 double unders

If you have parallette bars at home, use those in this workout.

3 February 2010

February 3rd, 2010

Wednesday

Pete in mid air while box jumping.

WOD

In teams of two, AMRAP in 20 minutes of:

9 box jumps

12 KBS

50 meter sprint

Only one team member can be working at one time.  Each member has to complete at least one full round before the other team member can start their next round.  It is up to you and your team to decide if you should complete more than one round while it is your turn.

Thanks to CrossFit 801 for this WOD.

SCHEDULE CHANGE ON WEDNESDAY

The 5 PM class is Canceled.  There will only be a 6 PM class on Wednesday.

2 February 2010

February 2nd, 2010

Tuesday

Mallee's co-worker Glen doing burpees on the landing between stair sprints.

WOD (to do on your own)

Find some bleachers or stairs with around 100 stairs.

3 rounds for time of:

30-stair sprint

10 burpees

30-stair sprint

20 squats

30-stair sprint

10 burpees

Take a rest while you walk down to the bottom again and start your timer for the next round as soon  as you get there.  Time each of the three rounds as individual efforts and attempt to get no more than 10 seconds slower than the last round, each time.  If you can only find 30 stairs in one set, jog to the bottom after each sprint up and do your burpees and squats there, completing a total of 9 sprints with either burpees or squats in between.

WEDNESDAY CLASS SCHEDULE UPDATE

The 5 PM class on Wednesday is CANCELED.  There will still be a class at 6 PM.

1 February 2010

February 1st, 2010

Monday

Jon in the overhead position.

WOD

“Nancy”

5 rounds for time of:

400 meter run

15 overhead squats (M: 95 lbs, W: 65 lbs)

31 January 2010

January 31st, 2010

Sunday

Mallee in Chile, descending after ziplining.

Rest Day

30 January 2010

January 30th, 2010

Saturday

Pete carving it up in San Diego!

Active Rest Day

Do something active today that you enjoy.

Have you noticed that CrossFit has increased your capacity in these activities?  Post answers to comments.  Also, submit to mallee@crossfitamundson.com a photo of you doing your favorite active hobby to be posted on the next rest day.